Basic Core Exercises
Core exercises strengthen your core muscles, mostly muscles of your back and abdomen. Strong core muscles will support good posture and make physical activities easier.
General instructions for the following exercises:
Beginners should perform the following exercises with their body nearly in a vertical position (leaning on a tall counter). As you become stronger, set your body closer to a horizontal position (doing the exercises against a lower stable surface until you are strong enough to do the exercises on the floor). Be sure to breathe freely and deeply during each exercise. When holding a position, align your head and neck with your back, keep your body straight, steady and firm. Hold each position for 10 seconds, and then repeat the exercises five times.
Please note: you may find it more comfortable to lean on your elbows instead of your hands.
1. Back Core: Place your hands on the surface you use for this exercise. Your stomach should be facing up. Keep a right angle between your arms and the front back of your chest.
2. Front Core: Place your hands on the surface you use for this exercise. Your stomach should be facing down. Keep a right angle between your arms and chest.
3. Side Core: You may want to use your free hand to hold on to an object in front of you (a chair), as this exercise will challenge your stability. Left side down, place your left hand on a stable surface; keep a right angle between your left arm and the left side of your chest. Rest your right arm along the side of your body. Then repeat the exercise with the opposite side.